Oct 21st, 2019

21
Oct

Oct 21st, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For Total Time:

12-9-6

Hang Power Cleans, 155/105

HSPU

15-12-9

Hang Power Cleans, 135/85

Ring Dips

21-15-9

Hang Power Cleans, 95/65

Push-ups
No rest between couplets

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds NFT:

250m Row @2k Race Pace

5 Kip Swings on rings

3-5 Muscle-ups

10 Alternating Pistol Squats
Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

With a running clock

0:00-10:00

Work to a heavy set of 3 Snatch Balances from rack

10:00-?

Every 90 seconds until you miss

20 Double Unders

1 Squat Snatch

*first lift at 50% of 1RM. Increase by 10lbs each round.